butt stuff: cheek to cheek

Short and sweet, 20ish minute glute focused lower body workout.

You decide the weights, but aim for somewhere between a 9-10 out of 10 difficulty on your last rep of each set - just enough challenge to still be able to focus on technique. If it’s too short, add a set to each one.

Link for PDF and Table below, GIFS below that. Link to full programs as well for those interested. Enjoy!

Warm Up

Quad Pull

Knee Hug

Figure 4 Glute Stretch

Inverted Hamstring

World’s Greatest

A Block

Barbell Bulgarian

Reverse Crunch

B Block

Kickstand DB Deadlift

Leg Lowers

C Block

Vices Clamshells (if you don’t have abduction machine)

Reverse lunge (for some reason didn’t have a walking lunge video/gif oops)